Tag Archives: Trader joes

Hello Oakland University!

20 Aug

What a busy week it’s been!

Moving up to Michigan on Sunday, unpacking all my junkthings, setting up my room, making trips to Target, getting some-what settled, and saying bye to my parents all happened in one day.

One. Day. I tell ya..my family is really starting to get used to all of this moving-to-a-different-state-and-back-in-one-day business. I’m not sure if that’s something to brag about but I’m very blessed to have wonderful parents :). Not to mention our family-love for Starbucks helps fuel the trips :-P.

I made it passed the first week as a GA! It’s definitely going to take a longer-ish time to get adjusted but that’s to be expected, no? I’m taking one day at a time and planning for the best; thankfully I came from one OUTSTANDING fitness program with AMAZEBALLS people to another one with lots and lots of opportunities. Being at OU and working within Campus Recreation, it is much different from my work as a student director at NC State but in a good way; I’m anxious to get the semester started come September!

I spent the majority of the first week meeting the professional staff, attending staff meetings, learning the fitness equipment, navigating offices, and meeting the student staff that’s here for the summer (we don’t start fall semester doesn’t until after Labor day (yay!), so things are pretty chill around here). Since I’m the GA of group fitness, I want the next couple of weeks to be focused on learning the ins and outs of the program, the instructors, the rules and policies, and the equipment available before we start the fall schedule and students expect things from me! It’s really the perfect opportunity to get acclimated with the program before being the semester gets crazy..in a good way :-D.

 The first OIAJ at Oakland! In the mix:

  • the remaining cookie butter
  • oats
  • yogurt
  • almond milk
  • chia seeds

 Pre-made salads from Trader Joe’s! The meal plan I have on campus doesn’t start until September and since I’m close enough to Pitt that I can go home on the weekends before school starts, I’ve been relying on pre-made salads and easy to assemble lunches and dinners to feed me. Once the semester begins, I’ll be staying at school more and then I’ll finally stock-up on groceries!

Here’s a kick-butt workout I completed earlier in the week:

  • walking lunges, jump squats, elbow planks & glute extensions, sumo burpees. 20-16-10-6 reps, 1X through.
  • 10 T-push-ups, 20 mountain climbers, 30 floor jacks, 40 bicycles, 50s. plank. 2X through.
  • 10 v-sits, 20 plank knee-tucks, 20 russian twists, 20 back extensions. 2X through.

And for all of my FALL lovers out there..is this a sign?

Day 28

27 Jun

The weather has been perfect! Cool mornings, not-too-hot afternoons, and brisk evenings make for ideal summer days :).

Trained at 8am then was at work by 9:15am! Cheesy eggs, a whole-wheat English muffin from TJ’s, and a banana fueled the morning; 2 cups of coffee may have had an impact too :-P.

Right when I got to work, I had 2 emails awaiting me-personal training appointments! I’ve been assigned 2 clients that I’ll take on tours of the facilities and equipment orientations. Very exciting! I also sat in on a postpartum appointment, which is the third session out of a program for women who are pregnant. This program is divided into three parts-a session in the early stages of pregnancy, a session during the later stages of pregnancy, and a session after the birth; I really want to learn how to work with this population so I plan on shadowing more of those consultations as they get booked.

I taught Back 2 Core & Stretch at 11:15am, a 45-minute class devoted to core exercises without it being a body sculpting class that involves the core (think-lunges with a rotation). The guidelines to teaching this format are no on-your-back crunches or bicycle exercises. I began the class with a moving warm-up then..

(you can follow me on Instagram-KeptYouFit)

I could get used to participants coming up to me and saying they enjoyed the workout and they’re glad they came to the gym!

Blood pressure testing..in action!

Look at me go! I’ve finally gotten the hang of hearing both beats-practice does make perfectionimprovement! I’m completing a mock-wellness profile today and have been borrowing peoples arms for the past two days.

Tonight may be an evening run or walk around Lake Johnson :).

Happy Hump Day!

Day 23

20 Jun

Today’s the day-Step I.T. with yours truly! Lots of steppin’ has been happening in my office; we shall name the step Bruiser..he’s taken quite the beating 😉

The humidity is not in anybody’s hairs favor today; it’s going to be in the high-90’s! If you have side bangs or your hair is angled in the front, a cute and easy way to wear your hair while exercising is with a clip to the side:

Push it up to add a little poof and you’re set!

This morning was practice, practice, practice; I rehearsed in the studio with the mic and the music playing as if I were talking to the participants. Hearing my choice of words out loud definitely helped where I needed to add or take out a step, change a transition, or think of a different way of saying something. If you’re learning to teach a new format, I highly recommend this way of practicing! When I practiced in my office and repeated the words in my head, everything worked because I knew what I was talking about. Participants don’t. Rehearsing the class as if it were the “real deal” only helped make the class successful.

Step I.T. went well! It being my first time teaching Step, mistakes were a no-brainer. I need to practice transitioning from right and left sides, remembering the steps (!), and cueing in time. Most importantly, I kept the class stepping, did even repetitions on each side, reiterated safety cues and breathing, and had fun! I’m in no way an expert stepper but am pleased with the outcome of my first Step I.T. class; the participants approached me afterwards and said they thoroughly enjoyed the class and it was a great workout-music to my ears! One thing to remember-when the fans are on high, papers will not stay in one place! I taped the workout in front of me on the mirror before I turned the fans up; needless to say we held basic for quite a while while I re-taped the papers down 🙂 rookie mistake..

Another fave purchase from Trader Joes! Kettle Corn in individual packages, perfect combo of sweet and salty. I don’t like popcorn but put kettle corn around me and you won’t stand a chance at getting some! Turkey, humus, tomato sandwich with strawberry Greek yogurt.

A part of my internship experience I wanted to observe and learn is the wellness profiles that the company does for employees. It’s a two-fer; one part is the fitness assessment, the other part is the lifestyle assessment. I’ve done fitness assessments before, but this protocol is different. They take the client’s blood pressure seated, standing, and while they’re exercising on the treadmill-all manually. I can’t even hear the systolic heartbeat in dead silence let alone while they’re running on a treadmill! So today was all blood pressure practice; I plan on going around to each persons’ desk and taking their BP tomorrow-be ready!

Have a cool first day of summer!

Day 22

20 Jun

Hello Tuesday 🙂

It’s good to be back on a schedule! Being at home at doing things at my leisure is enjoyable for a while, but I like to follow a loose schedule for the most part. No training this morning! But I wanted to get a head-start on my to-do list for the week so I went in early.

While I was at home, all I ate for breakfast was eggs-scrambled, dippy, omelets oh my! It felt and tasted good to eat some overnight oats again-with cookie butter!  I ran out of milk for my coffee so almond milk took its place..and I’m indifferent about the taste. It tasted not good but good? If that makes sense. I asked on twitter how, if you use almond milk, do you like to make your coffee and Katie recommended I try it with a little cinnamon and/or flavored almond milk; I’ll give it a shot!

Lots of emails to respond to, meetings to attend, and general office work to get done awaited for me at work! The morning was spent plugging away on the computer, finishing up freelance assignments,  internship posts, and preparing for my FIRST Step I.T. class to teach on Wednesday! Very, very, very nervous but excited at the same time; I’m completely out of my comfort zone with Step, but with the hardwork I’ve put in to attending classes and practicing, I think I’m going to do O.K. for my first time. Wish me luck! (Review to follow).

 

I attended Interval Training for a 45-minute sweat-sesh; my brain was a little foggy so a quick workout was appreciated! 2 minutes at every station; cycle bikes, step aerobics, jump rope, ladders, slide boards with biceps curls, triceps kickbacks, overhead press/upright rows, push-ups, squats, and lunges as transition exercises. Great class! It took me a while to get the hang of the slide boards; the first time through I picked a board with the bumpers too far apart for my stumps legs and didn’t push-off enough to make it to the other side. I remember my first time exercising.. Once I realized if I sat lower and pushed harder with my outer thighs, I’d make it to the other bumper; then, of course, it was time to move on. The second time through was more successful!

Strength training for runners followed; we utilized the stability (physioball) ball for balance exercises as well as core strength and stability.

Equipment cleaning followed.

More work to complete then Yoga Flow! Except it was very flowing; when I think of a yoga flow class, I imagine sun salutations, transitioning into a series of poses held for a couple of breaths, then flowing into the next pose, series, etc. This was more of a Hatha yoga type class rather than a Vinyasa or Ashtanga Yoga. Hatha yoga is an easy, basic form of yoga that strives to achieve balance between the body and mind. Vinyasa yoga focuses on coordination of breath and movement and can be very physically demanding; Ashtanga yoga is similar and involves synchronizing breathing with continuous series of postures that increases your heart rate.

A trip to Trader Joe’s after! Have a fabulous night 🙂

Day 20

11 Jun

The Beach trip was a success! So much fun with the girls, amazing weather, and stories that we’ll talk about forever 🙂 (a G-rated recap will be posted soon!)

This morning came too quick though. My phone decided to die in the middle of the night and shut-down which isn’t a problem if I didn’t use it as my alarm clock. Luckily my internal clock went off at 6:16am, only a minute late-phew.

Cheesy, scrambly eggs with extra spinach! Strawberries as a side and I’m bummed I didn’t put more on my plate! So fresh and so clean, cleanjuicy, I’m pretty sure I devoured them in .2 seconds. Client at State’s gym before work; I’m going home Wednesday (yahoo!) so we’re packing training sessions into 2 days.

On the workout calendar for Monday and Tuesday:

  • Monday: Step & Cardio Circuits Yoga Stretch. I planned on taking cardio circuits after step but was worn-out and hungry! Another day CC..Yoga Stretch is so rejuvenating! I always feel so lively, limber, and loose afterwards.
  • Tuesday: A homemade weights sesh.

Another mayo-less chicken salad sandwich with TJ’s sweet potato crinkles and string cheese for lunch. I don’t plan on going to the grocery store since I’m heading home Wednesday- mission: clean out the refrigerator starts today!

A little afternoon pick-me-up:

Day 18

7 Jun

G-double O-D M-O-R-N-I-N-G!

3.5 mile run around Lake Johnson-check! OIAJContainer-check! Early morning client-check! 2 cups of coffee-check! I’m feeling like today is going to be very accomplishing!

When the yogurt container is near empty, I pour my oats right into it instead of dirtying a bowl..hence OIAC A dollop of cookie butter right smack in the center that’s waiting to be devoured. I wait until there’s no more oats left then eat the entire spoonful of cookie butter; a mouthful of cookie butter is a-okay by me :).

Once I put my things down in my office, I was on the go until lunchtime. I observed an equipment orientation-like session and a full PT session. The trainer I shadowed spotted exercises in a way I never thought of spotting before. For example, during a chest press, instead of hovering around the clients’ wrists to spot the weight going down, she stood to one side of the bench and positioned her arms like 2 bumpers, one in front and one behind the weight. I like this technique because a lot of clients’ I’ve trained seem to bring the weight higher above their chest (shoulders) when it’s supposed to be nipple line mid-chest; having those “bumpers” guide the clients’ arm down helps develop kinesthetic awareness during the exercise. Also, it’s not has uncomfortable for the client to have the trainer standing above him/her. Add that to my to-do list as a trainer!

Lunch was again eaten too fast-I just can’t seem to put food down when it’s so good! Mayo-less chicken salad sandwich with cuckes, peanut butter-filled pretzels, and a banana.

This was sitting on my desk after lunch. A VH-what? How in the world am I going to watch this? I think it’s awesome, don’t get me wrong, and I want to watch Introduction to the Step Training but I don’t know who has a tape player these days! Maybs I’ll ask my gramma 🙂

Have a fabulous Thursday!

It’s Here!

11 May

NC State Class of 2012

The day has finally come! My parents are on their way down now along with my brother, Chase, and my gramma. I could not be happier!! I love it when my family comes to Raleigh; I can show them everything I talk about; they can finally put a name to a face or place.

This morning I scrubbed my apartment clean from top to bottom; there’s really nothing like a clean apartment, especially when family is coming to visit. Post cleaning, breakfast in a bowl of muesli with a sliced banana and Trader Joe’s cookie butter. Has anyone tried their cookie butter? Warning: Your taste buds will explode. It has the consistency of natural-hardy peanut butter without the runs and a hint of toasted graham cracker..unbelievably good! It was my first experience putting nut butter atop muesli; usually I incorporate a healthy fat in the form of toasted almonds, flax or pumpkin seeds, but the nut butter added creaminess and I stayed satiated much longer than before. Must do more often!

 A coffee date followed at Bruegger’s with a small hazelnut coffee and skim milk; who knew Bruegger’s doesn’t make lattes or have syrup? Being a latte-addict, I was quite bummed. But I improvised and, although it was no latte, it worked.

I headed straight to the gym to get a sweat-sesh in before today’s festivities; 30 minute HIIT on the elliptical followed by a halved-version of Ripped and Chiseled. I didn’t realize how winded the intervals made me until halfway through the weights but I wanted to get a strength workout in one way or another; instead of completing rep for rep, I halved all of the exercises; the workout flew by!

Once my family gets here, we’re heading to SAS to tour the facility! Resting up tonight for the BIG DAY tomorrow!!